LOG: REBOUND/OFF SEASON : BACK TO BASICS

**samgraves82** · 02-27-2024, 05:04 AM

2/26 chest/bis
Today's session went suspiciously well. Went up at least a couple reps every single time except for my very first working set but even that one I handled much better and cleaner than last time so still progress. Feel like I've finally found a sweet spot for my arm work. Too bad it took me this long. Maybe I can continue to make em grow thru prep or at least keep what I've built in this short span of time.

35° Smith press
325x8
255x13 paused reps

Flat DB press
100s x 16/8

Incline cable fly
50x17
Rest pause 50x11/6/4

Str8 bar cable curl
120x23/15
100x17
90x16

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**samgraves82** · 02-29-2024, 09:09 AM

Back/hams 2/28
Dunno why my RDLs have taken a big shit last two times but it's whatever I guess lit my hams, glutes up and my lower back just a little bit so mission accomplished weight be damned. Otherwise today's session was awesome. Progress everywhere and massive pump.

DB pullover
80x13

Arsenal chest supported row
55pps x 13
45 pps x 11

Pullups
BW x 13/6/4

Single arm hammer supinated row
100x9
90x9
80x9

RDLs
315x12

Standing ham curl
0x15
25x15
50x9
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**samgraves82** · 03-05-2024, 02:45 AM

3/4 chest and bis
Didn't finish working today cause I went and strained my chest at the Arnold, or weakened it and strained it pressing because of what I did at the Arnold. First set felt normal. 2nd set is when I felt it. Felt mostly ok doin Smith press but felt it bad again on pec deck so look in mirror and was just some tiny spider web bruising on lower/outer pec so just stopped and didn't do bis either just to be safe. They had a flex cam at Arnold during commercial break and it came to me so I had to hit the most muscular and front bicep and right after I told my girl that my pecs weren't ready for that and it hurt and was even little sore next day in the same spot. I had sooooo much fun there!!!

Flat BB press
335x7
265x10 paused

35° Smith rest pause (shit the bed here)
255x10/3/1

Pec deck
105x14
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**samgraves82** · 03-06-2024, 01:39 AM

3/5 back/hams
Well deadlifting wasn't happening tonight but I kinda saw it coming since just got sent back to 1st shift for the month. Expected the whole workout to be garbage really cause I was so tired but it actually went very well aside from from the deads. Pulled 405 and it was heavy AF. Out 455 on just to be sure and there just wasn't a 2nd rep.
The pec is fucked up. Just a smooch of spider web bruising still but it's noticably swollen and you can feel the inflammation in it when you touch it. You'll def see it in pix on the non tattooed side.

Str8 arm pulldown(had to use a different cable this week hence the 40lb jump)
120x12

T row
4 plates x 12/9

Med grip pulldowns running my mouth so no rest pause just str8 sets
180x12/8/7

Hammer low row rest pause set
3pps x 11/6/3

Deads
455x1

Seated hams muscle round
190x4/4/4/4/3

Working on actually flexing my abs on front lat spread
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**samgraves82** · 03-09-2024, 02:02 AM

3/8 shoulders and Tris
Today was decent. Tackled the log book but shoulder pump could've been better. On the bright side tho, pec is better it seems. No pain or soreness so that's a relief.

Smith press
230x12
195x15

Laterals
35x23/15
30x12
25x17

Rev laterals
25x20/19/18/16

Overhead tri ext
75x20/12
70x9

Pressdowns
50x16
45x11
40x12

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**samgraves82** · 03-11-2024, 12:43 AM

3/10 legs
So, at my gym it's 2 buildings. In the free weight building there's a leg room that's on a motion sensor for the lights and the main switch is in the other building that closes early on Saturday, of all days, and at 5 apparently on Sunday So I went in last night but zero lights and today after first work set the lights went out. At least there was a bit of natural light coming in from the other room and I was already started so said fuck it and went on with the workout. Didn't do legs last week cause I was at the Arnold and damn sure couldn't just not do legs again.
Attachment 77336
That week of did my legs some good cause I smashed the log book!! I did add back in the pause on ham curls. Been slacking on that for a few weeks. Had to lower the weight but that's ok cause the pump was much better

Seated hams 2x muscle rounds
180x4/4/4/4/4/5
175x4/4/4/4/4/3

Pro squat machine
5pps x 10
3.5 pps x 20

Leg press
6pps x 12
4 pps x 18
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**samgraves82** · 03-12-2024, 12:58 AM

3/11 chest bis
Had a decent day today. Didn't really get anywhere BB pressing but killed the hammer strength press tho. Pec started hurting when doing flies Soni chilled out on em and just did a couple str8 sets.

25° BB press
300x7
245x11 pause reps

Flat hammer press rest pause
2pos x 14/6/3

Pec deck
90x16/11

Cable preacher curl
100x17/14
90x12
80x11
70x15

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**samgraves82** · 03-15-2024, 02:09 AM

3/14 back
Had a pretty damn good day. I did make too big of a jump on rack pulls but just went with it. Reps were a little too bouncy off the pins a couple times. Otherwise had a GREAT PUMP. The way I do the hi row I'm feeling my lat lower and lower Everytime so that's cool.

Dante row
70x12

Smith BB row
235x14/9

Hammer hi row
3pps +10lb x 10
2pps +35 x 11
2pps +10 x 11

Seated cable row w/ ez bar
200x9
190x10
180x9

Rack pull (pull 20lbs off next time)
545x6

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**samgraves82** · 03-16-2024, 02:53 AM

3/15 shoulders and Tris.
Had a decent day. Pressing went well and laterals too but last 2 sets of rev pec deck and tricep pressdowns went backwards a little bit. Not gonna trip over it tho cause this happens to everyone occasionally.

Worked up to 1 all out set of shoulder presses on pro squat machine

4 sets cable laterals
4 sets rev pec deck
5 sets of tricep pressdowns
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**samgraves82** · 03-17-2024, 04:33 AM

3/16 legs
Well things went as planned aside from my first set of hacks. I dunno what happen rep 5 went fine then legs just shut off on rep 6 and 8 reps was the minimum goal. I did gain 2 reps on my end set tho

LOG: REBOUND/OFF SEASON : BACK TO BASICS

Lying ham curl 2x muscle rounds
145x4/4/4/4/4/3
120x4/4/4/4/4/4

Hack squat
4pps +35 x 5(and a half)
2.5 pps x 23

Leg ext
70x26
Rest pause 90x13/5/4

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